WOD

CrossFit Happy Valley, CrossFit Tigard PAW – CrossFit

Warm-up

PVC and Overview

AMRAP x 8 MINUTES

100m Run

40 Ft Bear Crawl

:20 Bar Hang

Metcon

High Tide (6 Rounds for reps)

EVERY 5:00 FOR 6 SETS:

250/200m Row

15 DB Push Press (40/30)

10 Tall Box Jump Overs (30/24)

5/5 Single Arm Ring Row

*Score: working time for EACH round

*Logistics: Set clock for 2:30 intervals and stagger so half class starts on second beep.

Finisher

10:00 of play with sleds.

Push or Pull